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Protein Recipes For Your Post-Workout Recovery

After a long-lasting physical activity, proteins have a fundamental role: they promote recovery, training adaptations, and restore your muscles. Consequently, it is essential to get protein throughout the day, at every meal, from breakfast to dinner. 

Indeed, eating a large amount of protein in one shot is counter-productive since your body cannot assimilate them all. 

As the workout is hard, after an intense exercise, reward yourself with a delightful recovery recipes, whether for breakfast or lunch or any other meal of the day. After an intense workout, taking care of yourself is crucial, and delicious food is the more pleasant reward you can opt for! 

For a balanced and full of green protein and recovery meal, we came up with 3 easy-to-do and luscious recipes: 

  1. Chia Seeds Recovery Pudding
  2. Banana-Oat Balls
  3. Basil Tofu Gnocchi

 

Chia Seeds Recovery Pudding

 Crownhealth Chia Seeds Pudding with Blueberries

INGREDIENTS

  • Chia Seeds (2 tbsp.)
  • Vegetable Milk (100 ml)
  • Cocoa Powder (1 tsp)
  • Chopped Dark Chocolate (as required)
  • Berries (as required)
  • Restore Powder (1 tbsp)

 

INSTRUCTIONS

  1. In a glass, combine the vegetable milk, cocoa powder, and the chia seeds, and blend.
  2. Leave it cool in the fridge for about two hours (or overnight).
  3. After this time, to power your pudding with premium plant-based protein, add the Restore Powder to the mixture, and blend until smooth.
  4. Decorate with berries and chopped dark chocolate.

Easy to prepare, excellent in taste!

 

NUTRITION FACTS

ENERGY

160 Kcal

PROTEIN

12 g

CARBOHYDRATES

11 g

FATS

6 g

 

Banana- Oat Balls

Banana oats balls with Restore Powder by Crownhealth

INGREDIENTS

  • Banana (1) 
  • Peanut Butter (1 tbsp.) (better if organic)
  • Cocoa powder (1 tsp.)
  • Oat Flakes (4 tbsp.)
  • Restore Powder (3 tbsp.) 

 

INSTRUCTIONS

  1. Mash the banana in a bowl with a fork until smooth and creamy.
  2. Add the peanut butter, the cocoa powder, the oat flakes, and Restore powder.
  3. Shape the mixture into balls and let them cool in the fridge.

Do you see how easy that was?

These banana – oat balls are great for post-workout recovery, as they contain both protein and a good dose of sugars too.

 

NUTRITION FACTS

ENERGY

190 Kcal

PROTEIN

10 g

CARBOHYDRATES

23 g

FATS

6 g

  

Basil Tofu Gnocchi

 Crownhealth gnocchi with tofu and basil

INGREDIENTS

  • Tofu (400 g)
  • Basil (15 leaves)
  • Wholemeal flour (250 g)
  • Tomato sauce (better if homemade)
  • Extra virgin olive oil (as required)
  • Ground hazelnuts

 

INSTRUCTIONS

  1. Start to grind the tofu and basil in a blender, and then put the mixture in a bowl.
  2. Sieve the wholemeal flour, and gradually add it to the mixture. Knead the ingredients until smooth.
  3. Shape the mixture into balls and let them cool in the fridge for about one hour.
  4. After that, cook the gnocchi in a large pot of salted water until they float to the top of the boiling water. Then drain, add the tomato sauce (or the olive oil and chopped hazelnuts), and stir to combine.
  5. Serve with vegetables and taste your balanced meal.

 

NUTRITION FACTS

ENERGY

350 Kcal

PROTEIN

16 g

CARBOHYDRATES

44 g

FATS

11 g

 

We are curious to see your homemade recipes. Leave a comment and post your dishes on your social media using the hashtag #crownhealth and tagging us!

Healthy appetite!

 

Author: Nutri-coach Francesca Deriu 

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